Find out about High Calorie Diet To Gain Weight And Mass. There is no mass gain without excess energy a principle valid both for those who want to reach a normal weight and for those who want to increase muscle tissue in the gym and bodybuilding.
What to base yourself on to build a high calorie diet for weight gain!
What Is The High Calorie Diet?
The high-calorie diet is a general concept that provides for a positive energy balance the energy that enters is in excess compared to that which comes out and that is spent by the basal metabolism, by carrying out sports and non-sporting physical activity, by food digestion.
It is the diet to turn to when you want to gain weight without the calorie excess the number on the scale does not get higher.
Numbers aside there are ways and means of gaining weight depending on the stimulus the tissues that respond to excess energy are essentially the muscle tissue.
It is clear that if you want to stay healthy and reach a certain aesthetic goal you must focus on increasing lean mass and not fat in short, specifically, it must be a diet to increase muscle mass.
Its opposite in terms of calories and goal is the low-calorie diet which is nothing more than the basic principle of any other weight loss diet.
Is The High Calorie Diet Bad?
Following a high-calorie diet does not hurt when it is balanced and not followed for too long the risk would be to gain weight and create metabolic disorders with all their negative consequences.
Eating more especially when you are not exercising promotes the accumulation of excess energy in the form of fats and therefore of adipocytes that fill up you become fatter.
On the other hand, when the high-calorie diet is planned and in synergy with training it is more likely that the energy goes in favor of the muscle mass.
Imagine that there is a competition between the fat cell and the muscle cell in practice, to avoid that adipocytes prevail you must have a good foundation: move, make sure you have good insulin sensitivity, do not create an energy gap that is too high compared to the norm caloric.
What To Eat On A High-Calorie Diet?
There are no specific foods, the important thing remains to ensure a positive energy balance.
While it might be easy to think that it has to be a very high protein diet it doesn’t necessarily have to be a high protein diet.
The choice of foods should be the same as for other diets:
- Don’t exclude food categories
- Make room for all macronutrients
- Finding a compromise and a balance between what you like and what is good for you
Eating more means that the quantity and quality of your meals changes and the portions of the same food become larger or you are moving towards the choice of more caloric foods for the same quantity.
Especially if you get full easily it is advisable:
- Pick densely energy sources that even in small quantities bring a lot of energy, such as oil and dried fruit;
- Choose less filling foods and limit the consumption of fibrous products (whole grains, legumes) and watery products (fresh foods such as fruit, vegetables).
Advice that must not result in excluding cereals or fruit and vegetables and in preferring unhealthy foods that are certainly not good for you in large quantities you always need a little balance.
There are foods that are very caloric and that also have a beneficial effect on health: fatty fish (such as salmon), extra virgin olive oil, dried fruit, seeds.
Furthermore, rather than having a few very substantial meals, it is useful to distribute the quantities at different times of the day in addition to the main meals (breakfast, lunch, dinner), insert snacks (mid-morning, mid-afternoon, post-dinner).
How Many Calories To Take In A High Calorie Diet?
There is no standard high-calorie diet that is the same for everyone the same energy intake for different subjects can decrease, maintain or increase weight.
This is because everyone has their own energy needs determined by several factors.
How much to increase the calories compared to the normo caloric? On average, if you are a woman 200 kcal is enough, if you are a man 300 kcal.
In addition to these values, another way can be considered to increase the normal caloric content by about 10% if when the weight is more or less constant you assume an average of 2000 kcal, to gain weight it goes to about 2200 kcal.
Do not excessively increase the caloric input the more calories introduced do not correspond to greater muscle development, as protein synthesis is however limited.
If the weight rises too quickly it is better to decrease the amount as you are depositing energy also and above all in the form of fat.
In addition, too much excess helps to create insulin resistance and to make it even easier to store fat rather than muscle.
The same mechanism also occurs when over-nutrition lasts for a long time the muscle becomes resistant to anabolism and does not grow.
In this case, it is recommended to re-lower the energy intake in order to restore insulin sensitivity and then resume with the hypercaloric.
Once you’ve set your calories to move on to the macronutrients:
- Protein: 1.6-2.2 g / lbs body weight;
- Fats: minimum 0.5 g / lbs up to higher values for those who do not tolerate large quantities of carbohydrates;
- Carbohydrates: the remaining calories.
High-Calorie Diet For Gaining Weight
To start a high-calorie diet some pre-requisites are necessary everyone is capable of gaining weight but doing it in the best way is not. We, therefore, need some precautions.
Starting the high calorie with a well-represented fat mass is not ideal and it would be more appropriate, before starting to gain weight, to lose the necessary amount of adipose tissue.
A low-calorie period that has brought good results is thus the basis for starting to increase muscle mass.
The “problem” that therefore arises spontaneously is time you wanted to increase muscles in a few weeks, instead, you find yourself facing a period of definition first and only then starting to see the results you were hoping for.
It is part of the game and it is the final goal. For those who have already reached a satisfactory personal level of low-fat mass, however, the problem does not arise and can proceed directly to increase the calories.
High-Calorie Diet In Bodybuilding To Gain Mass
The three objectives of a high-calorie diet in bodybuilding are the increase of lean mass, the maintenance of fat mass, and the improvement of performance.
The fundamental concept is that there is no high-calorie diet that works at its best without an adequate training program that provides for an increase in training parameters.
So pay attention to both nutrition management and, hand in hand, training management.
You can choose whether:
- Prolong the hypercaloric over time (3-4 months) with a constant increase of 200-300 kcal every few weeks;
- Insert a more marked increase interspersed with mini-cut periods.
The second strategy compared to the first is recommended above all for subjects who find it more difficult to develop new contractile tissue and who do not mind being more “fogged” for this period in which the focus is to acquire muscle volume and not be defined.
An interesting aspect to consider is how the weight gain/month changes depending on the subject the longer you train (and therefore hopefully get some results) the slower the weight growth.
|EXPERIENCE LEVEL||WEIGHT GAIN / MONTH|
1-1.5% of the initial body weight
0.5-1% of the initial body weight
Up to 0.5% of the initial body weight
High Calorie Diet For Women
Even if you may have heard some rumor that says that women should not go through phases of high calories in reality there are no reasons to support them human biology and physiology are valid equally for everyone.
As mentioned above a slightly smaller increase is recommended for women than for men (200 instead of 300 kcal), but the same principles still apply:
- Stay active and follow an effective training program;
- You prefer healthy food sources but also indulge in some treats to satisfy your appetite.
High-Calorie Vegetarian And Vegan Diet
Vegetarian food and vegan exclude foods that are basically a protein source a secondary aspect in optics and high-calorie increase in muscle mass because the energy does not increase also provides more protein.
The protein requirement is in fact higher when the diet is low-calorie.
The “rule” in terms of proteins is always to vary the sources, in order to complete the amino acid spectrum, and to keep a slightly higher intake (+ 5-10%) than that of an omnivore.
For the other macronutrients, it is not a problem to cover the amounts indicated above as there is no shortage of carbohydrates and fats for vegetarians and vegans.
Conclusion On The High-Calorie Diet
In summary, what you need to gain weight is to increase calories, and to reap the greatest benefits follow an adequate and progressive training program.
The goal is to be able to promote the growth of muscle tissue and limit that of the adipose organ.